Warm weather and sunny days are perfect for a variety of sports activities. Whether it’s a baseball or soccer tournament, a day hike at a local park, kayaking or an afternoon at the beach, fueling up and planning ahead for your active lifestyle is important.

Start your day with an energizing breakfast high in carbohydrates, moderate in protein and low in fat. What you eat depends on how much time you have before you begin your sport activity. With one hour or less, eat a light carbohydrate breakfast. Try whole wheat toast and jam; banana and juice; or a smoothie made of fruit, juice and either soft tofu or yogurt. If you have about 2 hours or more, eat your normal breakfast or a larger meal. Half a bagel with peanut butter and banana; an egg with 2 pieces whole wheat toast and a piece of fruit; a large bowl of oatmeal with nuts and dried fruit; or 2 pancakes with fruit and a little syrup.

Concessions in the park are not only expensive, but they do not provide the right foods to keep you going at your best all day. Skip the fast food (and the lineups). Pack your meals and snacks in advance. Depending on the length of the day, the event and how many you're feeding, your needs will vary. However, the following are essential for everyone:

Bottled water: It’s hot, and even if you’re not exercising, when out in the sun you need to sip water. Combat dehydration and drink to prevent thirst. Make sure children at play stay well hydrated too, minimize juices and avoid soda pop, as sugary drinks will only make them more dehydrated.

Portable “fuel”: Eat regularly to keep energy levels up. Carbohydrates supply the energy your body needs. Pair carbohydrates with protein for staying power and to energize your sports activity. Try these easy, convenient protein and carbohydrate snack choices:

• snack on fruit, low fat granola and energy bars, trail mix or portable yogurt throughout the day
• create your own healthy snack mix with almonds, walnuts, peanuts, sunflower or pumpkin seeds, an assortment of dried fruit and dry cereal
• fresh fruit, mini bagels, low fat muffins and granola bars make tasty and healthy grab’n go carbohydrate options; pair with peanut butter, yogurt or lower fat cheese for protein
• dip pre-cut veggies such as carrot sticks, broccoli florets and bell peppers and sliced fruit in hummus or yogurt based dips

Meals: If your sports activities last longer than a few hours, be sure to pack along an energizing meal, such as your favourite sandwiches. Start with whole wheat bread, buns, pita or tortilla wraps and top with turkey, chicken, lean ham or roast beef, lower fat cheese and veggies. Spice it up with flavourful spreads such as hummus, roasted red pepper spread or bruschetta. Or, stop by our deli department for a delicious assortment of freshly made sandwiches, salads, dips and other ideas that will please taste buds and keep energy high.